Wednesday November 1st 2017

A. Snatch Pull Cluster, 1.1 @ 105% of Sq Sn 1RM x 5 sets( rest :05/ 2 min

B. 10 min EMOM: (form oriented work)

1st min: 3 Moderate Push Jerk 

2nd min: 3 Bar Muscle up 

+

rest 5 min 

+

24 min EMOM:

1st min: 1 arm Heavy Front Rack Carry + 1 arm SA oH Carry, :35

2nd min: Airbike :45 @ mod effort 

3rd min: Double arm Turkish sit up, 6-8 slow reps 

4th min: Row :45 @ mod effort 

Tuesday October 30th 2017

3 min @ 90%:

3 Ring Muscle-ups

15 Wall Balls - 20lb/14lb

--3 min rest

3 min @ 90%:

6 HSPU

15 Russian KBS - 32kg/24kg

--3 min rest

3 min @ 90%:

9 Pullups

16 OH Walking Lunges @ 45lb/35lb (barbell)

--3 min rest

3 min @ 90%:

12 Push-ups

50 Double Unders

--10 min rest

3 min @ 90%:

3 Ring Muscle-ups

15 Wall Balls - 20lb/14lb

--3 min rest

3 min @ 90%:

6 HSPU

15 Russian KBS - 32kg/24kg

--3 min rest

3 min @ 90%:

9 Pullups

16 OH Walking Lunges @ 45lb/35lb (barbell)

--3 min rest

3 min @ 90%:

12 Push-ups

50 Double Unders

Monday October 30th 2017

A. Back Squat, work to tough set of 5 within 6 sets
B. Power Clean . Squat Clean . Above knee Hang Squat Clean, 1.1.1 - (reset and drop b/t all reps) work to tough set within 6 sets
C. Snatch High Pull . Panda Pull . Power Snatch . T&G Squat Snatch every 2 minutes x 6 sets -- looking for moderately challenging weight; (reset b/t snatch high pull , panda pull and power snatch)
D. EMOM x 10 min
1st min: Barbell Roll out ab exercise @ 3010, 6-8 reps
2nd min: Tuck Hold or L-sit on rings, :15-:25 (the purpose of this is upper body support along with abdominal contraction. in order for the abdomen to contract knees MUST be above hips in tuck hold or heels must be above waistline in L-sit hold; if neither of these are happening then you are most likely supporting your lower body raise with lower back)

Saturday October 28th 2017

EMOM x 15 min: work about 5 sets on DL before starting EMOM
1st 5 min: 3 Double Over Hand Deadlift (reset b/t reps)
last 10 min: 1 High Box jump from seated position (13"ish) + Power Clean cluster, 1.1
**hip crease above parallel for seated position**
+
rest 5-10 min
+
EMOM x 25 min:
1st min: 3 burpee bar muscle up
2nd min: 3 T&G Squat Clean 205lb/155lb or similar weight to last weeks front squat
3rd min: 9-12 UB Toes to bar
4th min: 15 Box jumps @ 24"/20"
5th min: 12-15 Wall Balls

Friday October 27th 2017

A. Squat Snatch . Above knee hang squat snatch . Overhead Squat, 1.1.1 -- work to tough set
B. Front Squat + Split Jerk + Front Squat + Split Jerk, work to tough set from rack within 7 sets
C. 6 sets:
3 Strict Press
5 Deficit Kipping hspu
rest :45
L-sit Strict Pullups, @ 21X0, AMRAP (-1)
1 Rope Climb
rest :45
Run 200m @ 85% effort
rest :60

Wednesday October 25th 2017

A. Snatch Pull Cluster, 1.1 @ above 95% of Sq Sn 1RM x 5 sets( rest :05/ 2 min) -- above last week
B. 15 min EMOM:
1st min: :40 Airbike @ 85% effort
2nd min: 3-5 Bar Muscle ups
3rd min: 10-15 Hspu
rest 8 min
16 min EMOM:
1st min: SA dbll Strict Press (Front Rack KB hold non-working arm)
2nd min: switch arms from 1st minute
3rd min: Alt Reverse Lunges holding dbells, 8 reps/leg
4th min: 25 v crunch on bench

Tuesday October 24th 2017

MAP High %'s 

3 min @ 90%:

100m Run

6 KB Thrusters @ 24kg/16kg

--3 min rest

3 min @ 90%:

12 Wall Balls - 20lb/14lb

40 DU's

--3 min rest

3 min @ 90%:

8/7 cals AB

10 C2B 

--3 min rest

3 min @ 90%:

10 DL @ 155lb/105lb

10 Lateral Barbell Burpees

--10 min rest

3 min @ 90%:

100m Run

6 KB Thrusters @ 24kg/16kg

--3 min rest

3 min @ 90%:

12 Wall Balls - 20lb/14lb

40 DU's

--3 min rest

3 min @ 90%:

8/7 cals AB

10 C2B 

--3 min rest

3 min @ 90%:

10 DL @ 155lb/105lb

10 Lateral Barbell Burpees

Monday October 23rd 2017

A. Back Squat, work to tough set of 2 within 6 sets
B. Above knee Hang Power Clean . Above knee Hang Squat Clean, 2.2, work to tough set within 6 sets
C. Power Snatch + 1 Above Knee Hang Power Snatch + 2 Above Knee Hang Squat Snatch + 2 Snatch Balance every 2 minutes x 6 sets -- looking for moderately challenging weight; similar to last weeks output
D. 5 sets:
6-9 Strict Toes to bar
:30 Side Bridge per side
:30 Front Bridge
rest 1m30

Saturday October 21st 2017

Take a 4-5 sets to build to power clean and high box jump weight for EMOM to begin
+
EMOM x 10 min:
2 High Box jumps + Power Clean Cluster, 1.1
+
rest 5-10 min
+
EMOM x 24 min:
1st min: 12-15 Ub wall balls (20lb/14lb - use heavier weight if possible)
2nd min: 10 Alt Dbell Snatch @ 50lb/35lb (5 each arm)
3rd min: 5 Bar Muscle ups
4th min: 5 Heavy Front Squat (205lb/155lb) - modify if needed

Friday October 20th 2017

A. Squat Snatch, work to tough single within 7 sets - not a max; no fails
B. Front Squat + Split Jerk, work to tough set from rack within 7 sets
C. 7 sets:
3 Strict Press
1 L-Sit Rope Climb  (if can't do L-sit then hold tuck) (start seated)
Airbike, Hold 85% effort for :60
Rest 2 min b/t sets

Wednesday October 18th 2017

A. Snatch Pull Cluster, 1.1 @ 95% of Sq Sn 1RM x 5 sets( rest :05/ 2 min)
B. 18 min EMOM:
1st min: 3 Burpee Ring Muscle ups
2nd min: 6-9 Deficit Kipping HSPU
3rd min: 12/9 Cals on rower
C. 3 sets:
Alternating Seated Dbell Press, 10 reps/arm (non working arm is in front rack)
rest :45
DB Split Squat w/ :03 Decend holding dbells, 10 reps/leg (rest :30 b.t legs)
rest :45
Strict Anchored sit ups, 25 reps
rest :45

Tuesday October 17th 2017

Tuesday - MAP High %'s (3/3)

3 min @ 90%:

50 Double Unders

10 KB Thrusters @ 16kg/arm (12kg/arm)

--3 min rest

3 min @ 90%:

10 Pullups

10 Burpee Box Jumps - 24/20

--3 min rest

3 min @ 90%:

7 HPC @ 135lb/95lb

100m Run

--3 min rest

3 min @ 90%:

50 Wall Balls - 20lb/14lb

Row for meters

--10 min rest

3 min @ 90%:

50 Double Unders

10 KB Thrusters @ 16kg/arm (12kg/arm)

--3 min rest

3 min @ 90%:

10 Pullups

10 Burpee Box Jumps - 24/20

--3 min rest

3 min @ 90%:

7 HPC @ 135lb/95lb

100m Run

--3 min rest

3 min @ 90%:

50 Wall Balls - 20lb/14lb

Row for meters

Monday October 16th 2017

A. Back Squat, work to tough set of 4 within 6 sets
B. Power Clean . T&G Squat Clean . Above knee Hang Squat Clean, 1.1.2, work to tough set within 6 sets
C. 2 T&G Power Snatch + 2 Above Knee Hang Power Snatch + 2 Above Knee Hang Squat Snatch every 2 minutes x 6 sets -- start @ 60-65% of 1rm Power snatch @ figure from there where to stay
D. 5 sets:
3 Strict Toes to bar
3 Strict Knees To arms
9 Toes to bar
rest 1m30

Saturday October 14th 2017

Take a 4-5 sets to build to power clean and high box jump weight for EMOM to begin
+
EMOM x 10 min:
1st min: Cluster Power Clean, 1.1.1
2nd min: High Box jump, 3 reps
+
rest 5 min
+
EMOM x 10 min:
1st min: 10-15 UB Hang Power Snatch, 75lb/55lb
2nd min: 10-15 UB Ring Push ups
+
rest 5 min
+
EMOM x 10 min:
1st min: 10-15 UB Wall Balls 20lb/14lb
2nd min: :30 Row @ 85% effort

Friday October 13th 2017

A. Above knee Hang Squat Snatch, work to tough single within 6-7 sets
B. Squat Clean . Front Squat . Split Jerk, 1.1.2 -- work to tough set within 6-7 sets
C. 4 min AMRAP:
5 Bar Muscle ups
5 Front Squats (205lb/135lb)
+
rest 2 min
+
4 min AMRAP
125 Double Unders
10 shoulder to overhead (205lb/135lb)
AMRAP Toes to bar remaining time

Scale Option if you have less than 3 unbroken bar muscle ups and or need front squat weight needs scaling:
4 min AMRAP:
3 rounds
10 CTB
5 Front Squat (155lb/105lb)
directly into AMRAP Remaining time
5 Bar Muscle ups
5 Front Squat (155lb/105lb)
+
rest 2 min
+
4 min AMRAP:
125 double unders
10 shoulder to overhead (155lb/105lb)
AMRAP Toes to bar remaining time

Wednesday October 11th 2017

A. Snatch Pull, 3 reps @ 90% of Sq Sn 1RM x 5 sets reset b.t reps (rest 2 min b/t sets)
B. 15 min EMOM:
1st min: 3 box jumps @ 30/24 + 1 legless rope climb + 1 Rope Climb with legs
2nd min: 9-12 Kipping hspu
3rd min: 10/8 cals on air bike
C. 3 sets:
SA Seated Dbell Press w/ heavy KB front rack non working arm, 10 reps/arm (rest :30 b/t arms)
rest :45
Russian Step up w/ :03 Decend holding dbells, 10 reps/leg (rest :30 b.t legs)
rest :45
Barbell Rollouts, 10-12 reps @ 3010
rest :45

Tuesday October 10th 2017

3 min @ 90%:

5 C2B 

10 Wall Balls - 20lb/14lb

--3 min rest

3 min @ 90%:

5 Burpees to 6" OH

50 DU's

--3 min rest

3 min @ 90%:

5 Toes to bar 

10 OHS @ 65lbs/45lb

--10 min rest

3 min @ 90%:

5 C2B 

10 Wall Balls - 20lb/14lb

--3 min rest

3 min @ 90%:

5 Burpees to 6" OH

50 DU's

--3 min rest

3 min @ 90%:

5 Toes to bar 

10 OHS @ 65lbs/45lb

Monday October 9th 217

A. Back Squat, work to tough set of 6 within 6 sets
B. Power Clean . Above knee Hang Squat Clean, 1.3, work to tough set within 6 sets
C. 5 T&G Power Snatch every 2 minutes x 6 sets -- start @ 65% of 1rm Power snatch @ figure from there where to stay
D. Accumulate 5 minutes of hollow body or dead bug hold

Saturday October 7th 2017

3 sets @ 70%
Airbike 2 min
:40 FLR on rings
:40 Bar Hang
+
rest additional 10 min
+
For time:
1 mile run
60 Wall Balls (20lb/14lb)
30 CTB
15 Squat Clean (185lb/125lb)
*17 min CAP*

Friday October 6th 2017

A. Front Squat, work to tough single -- if your feeling good go for the PR-- if not, call it and move on
B. Front Squat, max unbroken reps @ 85% of part A @ 20X2 (no more than :02 @ top otherwise terminate)
C. 10 rounds for time:
4 Strict HSPU
4 Strict Pronated Pullups
C. 3 sets @ Z1 pace:
400m run
100ft walking lunges
20 Anchored strict sit ups

Wednesday October 4th 2017

A. Overhead Squat @ 20X1, 3-2-1 rest 2 min (all sets have be best weight from last 5 weeks)
B. Squat Snatch, 1 rep @ 80-90% of max every :90 x 7 sets
C. 3 sets:
Row :60 @ 70% effort
8-12 UB Overhead Squat @ 115lb/75lb
Row :60 @ 70% effort
rest :90
+
rest additional 5 min
+
3 sets:
Airbike :60 @ 70% effort
3-6 CTB
3-6 Pullup
3-6 Toes to bar
Airbike :60
rest :90
(unbroken complex)

Tuesday October 3rd 2017

A. 2 Tall Split Jerk + 2 Split Jerk + 2 Strict Press while in catch position @ 35-45% of 1RM x 5 sets rest 1m20
B. 10 sets @ 90% effort: 
:60 AMRAP
2 Burpee Bar Muscle up 
3 Power Snatch @ 115lb/75lb
4 Box jump Over 24/20"
5 Wall Balls @ 30lb/20lb
AMRAP Double Unders 

rest :60 b/t sets

Monday October 2nd 2017

A. Squat Clean & Split Jerk, take 1 rep every :90-2 min until tough single 
B.Clean Pull, 3 reps @ 95-100%RM of squat clean every 2 min x 5 sets -- reset b/t all reps -- from 2" deficit 
C. 20 min EMOM:
1st min: Reverse Lunge, 8 reps (l-Leg)
2nd min: Reverse Lunge, 8 reps (r-Leg)
3rd min: Bent Over Barbell Rows @ 20X2, 8 reps
4th min: Hanging L-sit or Tuck Hold (:20-:30)